Russian Twist (Dumbbell)

CoreDB

The Russian twist performed holding a dumbbell with both hands, adding resistance to the rotational movement and increasing the loading on the obliques through the range.

Demo: General S&C demo

Sets

3

Reps

16-20 total

Rest

45s

Contraindications

Low back pain when rounded — reduce load and torso angle.

Setup

Sit with knees bent, torso leaned back to about 45 degrees, holding a dumbbell with both hands at the chest.

Execution

  1. 1Brace the core and stabilize the torso angle
  2. 2Rotate the dumbbell to one side, tapping it near the floor beside the hip
  3. 3Rotate back through center to the opposite side with control
  4. 4Keep the rotation controlled, not using momentum to swing the weight
  5. 5Continue alternating for the set

Key cues

  • Rotate the ribcage, not just the arms
  • Control the dumbbell, don't let it fling you
  • Keep the chest tall throughout
  • Tap lightly, don't slam the weight down

Common faults

  • Using momentum to swing the dumbbell instead of controlled rotation
  • Rounding the low back
  • Feet flailing if elevated
  • Going too heavy too soon, sacrificing range and control

Tweaks

  • Reduce weight or keep feet down as a regression
  • Elevate feet for more core demand
  • Slow the tempo for more time under tension

Regressions

Russian Twist (Bodyweight)

Progressions

Russian Twist (Plate)Russian Twist (Kettlebell)

Muscles

Primary: Obliques, Rectus Abdominis

Secondary: Hip Flexors, Shoulders

Notes

ROTATION.

Sources

Attribution: General S&C / classic core canon